HAWKS WIN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! WE ARE THE STANLEY CUP CHAMPS!!! WOOOOOOO!!!!!!!!!!!!!!!!!!!!

1044779_10151533099543732_1178235931_nWe love coach Q!

Yesterday’s wod (Monday, June 24th) was super heavy!

*benchmark*

820m run for time!

I’m really happy that I’ve been running over 2 miles every other day because even though this still sucked and I hate running, I surprised myself with my time. Afterwards I worked on double unders, handstand holds, and handstand pushups.

Cheetah

THEN….

AMRAP 12 MINUTES

3 front squats (185/135)

5 ring dips

7 KB swings (70/53)

Those front squats were a killer. I squat cleaned every first rep for every round and the 2 front squats following that felt impossible! It must have looked like I was moving in slow motion because I could barely push all of those out! However, I never dropped the bar for all the rounds….that would be a death sentence! Time to work on front squats!

Today:

STRENGTH:

POWER CLEAN —-Take 12 minutes to find a heavy single

Then…….

3 minute amrap: power clean at 80% of max

Then…

3 ROUNDS—-

500m row

12 bodyweight deadlifts (135)

21 box jumps (24/20)

Then I did some chest to bar pullups (strict/kipping), muscle up stuff, and split jerks.

concept-2-rower-black-web-2

Typically I warm up with 135 for deadlifts, so I thought those would be a cake walk. ABSOLUTELY NOT! The first round i actually had to DROP THE BAR after 6 of them! What?!?!? My legs were completely on fire after my first row. Here’s my advice for you…… don’t fly out of the gate guns hot. That’s what I did. I decided I’d get a good head start on my coach and I rowed my first 500m in 1:38. HUGE MISTAKE! If you could find a steady pace that you can maintain through all 3 rounds, you’re way better off. Secondly… don’t focus so much on pulling super fast. I think a lot of people feel like they have to pull the shit out of the rower at a furious pace. What’s more efficient? Using big, long, and strong pulls. Lean forward, use your legs, and pull all the way back until you feel like you’re LEANING backwards and your hands are up to your chest. Saves a ton of energy, especially for a wod like this that calls for loads of energy. Have fun!

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